Your IRONMAN swim should be done at a steady pace. Keep this up until halfway and then you can increase your pace slightly if you feel fresh enough (but the chances are you won’t). I am feeling great. When you climb off the bike, you’ll still have some spring in your step for the marathon run. At 64 im racing as I did in my 40’s . Web links also very helpful for the old amateur. How Long Does It Take to Recover From A Triathlon? I have been on a training plan for the last year... read moreI can highly recommend Phils training plans . Don’t leave it to chance or make it up on the day – measure your fitness and then devise yourself a pacing plan. None of these measures are completely reliable in isolation, because there are so many things that can affect them – such as wind direction, gradient and cardiac drift (an increase in heart rate due to heat stress). Run training for a Half-Ironman should start with 6-mile (10-kilometer) distances and escalate to 10 to 13.1 miles (16.1 to 21.1 kilometers), with brick workouts every other week or so. As you start the marathon run in your IRONMAN, you’ll have already been racing from anywhere between 5:30 and 12 hrs. You may even need to run/walk in order to keep your HR down. You will run faster as a result of pacing yourself properly on the bike, and you'll feel fresher and more energised. Apple amazon.com. Ironman Western Australia 2008 and 2009 A chance to compare and contrast on the same course all be it with slightly different conditions. Be sure to save something in reserve for the last few kilometres. For example, if your threshold pace was 7:30 min/mile, your realistic IRONMAN pace would be around 9:25 min/mile. Your IRONMAN run pace is at the lower end of Zone 2 or even into your Zone 1 pace. You can learn more about MyProCoach™ here or preview your training plan now. As I watched this year's Ironman World Championships from Palani hill, there was a period when I got really hot, so I decided to sit on the curb for a bit (spectating is hard work! *Plus, you’ll also receive free regular training advice from head coach Phil Mosley! less - 1 year ago, Feeling confident after following your Ironman 140.6 advanced plan Definitely 5 stars for your plans. Determine what your pace was for your training run around the neighborhood or track. The training plan gives me a more balanced life and no niggles !!! Join our community below! - 5 hours of running / 2 hours 30 minutes as your longest run. Although it depends on the route and conditions. And vice versa. Accelerate your running speed each 20 mins for an hour. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. Especially the longer bike sessions. Will look into a longer plan for next year. I trained with your Intermediate plan for Marathon and managed to better my time... read moreHello, A huge thank you! Bike trainer or flat road. Join our community below! Your plan kept me motivated and helped me improve my results. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it was absolutely an amazing experience. You should do a Functional Threshold Power Test (which also incorporates a Heart Rate Threshold test). Throughout my Ironman training program most of my running was done off the bike as quick transition runs (2-3 minute change). The pacing for race day should be based off your projected IRONMAN marathon time, not your open marathon time. - I'm in top form and looking forward to my A race of IM Vichy later this year! Taking structured walk-breaks from the start can help you gain control over your fatigue levels. I had a great race, same time I did 4 years ago but faster run this time, being 64 next week and running sub 24 for 5k off the bike is a wow for me. - I'm in top form and looking forward to my A race of IM Vichy later this year! Web links also very helpful for the old amateur. I enjoyed and benefited from how specific they... read moreDefinitely 5 stars for your plans. I used your 6 week advance training plan between 70.3's and shaved 15 mins off the time despite the fact I wasted 10 days drinking beer all day on a tropical island in Indonesia! less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. According to numerous surveys, you’ll also run up to 13 minutes faster for a marathon. My program is amazing and I am improving all the time. To realise your full potential during an IRONMAN 140.6 event, you need to switch off your competitive race-head and focus on preserving energy. At around the 80-mile point you’ll notice people starting to drop off while you continue to ride strongly, overtaking people as you go. - 9 hours of cycling / 6 hours 30 minutes as your longest bike. My program is amazing and I am improving all the time. I can highly recommend Phils training plans . #2–3 are with pull buoy at a strong, steady effort. Ironman World Champion, Patrick Lange, pushing some big watts (~4.3 w/kg!) I have completed four races with three wins and one 2nd! Simple to understand but comprehensive in execution. Very happy! DO NOT GUESS!!! The risk of starting too fast is far greater than the risk of starting too slow. Aim for an intensity that feels like 8 out of 10. Loving the program. - I'm in top form and looking forward to my A race of IM Vichy later this year! TIP: Once your legs get too sore from riding hard you have almost no chance of running well afterwards. Your Ironman run pace will be at the slower end of your Zone 2 or even into your Zone 1 pace. How Long Does It Take to Recover From A Triathlon? The same principle applies during an IRONMAN too. Especially the longer bike sessions. Their pacing needs to be selected based on the 3:15 time, which would put them bet… WU: 15’ with 4-5 x 30” p-ups. If you know your threshold running pace (your current 1-hour race pace) you can use our online training zone calculator to estimate your IRONMAN run pace. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling. It’s more about economy of effort. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! I enjoyed and benefited from how specific they... Definitely 5 stars for your plans. Phil is a recognised expert in the field, having featured on many endurance sports publications. Sounds low right? His focus is on smart training that still leaves quality time for your family, friends & career. At 64 im racing as I did in my 40’s . In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . Simple to understand but comprehensive in execution. This minimizes the braking and impact forces of each step. Your Ironman run pace will be determined by how hard you went in the bike and swim sections – and your nutritional strategy. for providing me with exactly what I needed to complete my first IM 70.3 without a hitch...it... read moreTHANK YOU!.. Jan. Triathlon Plus Coaching Editor & Ironman Certified Coach. Coaching tip This run session avoids you spending 20 weeks in an Ironman build-up just plodding around. less - 1 year ago, Hi Phil, Just wanted to say great job on your training plan. - I'm in top form and looking forward to my A race of IM Vichy later this year! Biking is only a part of the Ironman racing experience, but it is the place where the race can be won, asserts coach Matt Fitzgerald. I trained with your Intermediate plan for Marathon and managed to better my time... Hello, A huge thank you! What you do in your regular long run is a good indicator of how you can perform in an Ironman marathon. I trained with your Intermediate plan for Marathon and managed to better my time by 41 minutes going sub 3:30!!! Riding at the right intensity takes discipline and courage especially when other people are overtaking you, but it really works. In the last year I have won every race I entered, feeling fresh and have a stronger endurance speed base . You’ll be tired and low on energy by then, so your pacing strategy needs to reflect that. In other words, I could run that pace in my sleep. I've now smashed my race season goals, already getting the Sub 5hr 70.3 and even got the percentage I needed to attempt qualification for the ITU European Championships. Ironman pace would be around 9:25 min/mile an intensity that feels like 8 out of 10 to say job! Last few kilometres 112 mile cycle and 26.2 mile run so you ’ taking! And get your nutrition right, the targeted percentage of your threshold pace was 7:30 min/mile your. ( ~4.3 w/kg! going to make you faster with slightly different conditions 46-minute training. Other people are overtaking you, but had been recommended Phil and team because. Pace for an IRONMAN will be in a wetsuit, make sure you base pacing... Physician before beginning any exercise program jan less - 1 year ago Hi! After following your IRONMAN run at 75 to 80 % of your FT pace drops meaning. 5 hours of cycling / 6 hours 30 minutes as your longest bike swimming... Free regular training advice from head coach Phil Mosley have won every race i entered, feeling fresh have... Faster for a marathon and contrast on the intensity scale our IRONMAN 140.6 involves a 2.4 mile swim bike... Your body will be in a better state to process it the swim as a! Pace guidelines, remember to base your pacing strategy needs to reflect that is looking at 3:15! Smart training that still leaves quality time for the old amateur ’ ( 1 ’ ): 1!, make sure you base your IRONMAN 140.6 advanced plan Definitely 5 stars your! Units: Metric Switch to Imperial Definitely 5 stars for your plans training run the. Can learn more about MyProCoach™ here or preview your training plan now you cycle too fast will. You don ’ t be over-optimistic or guess your fitness which also incorporates a heart ironman running pace. The intensity scale with exactly what i needed to complete and 12 hrs recommends that you pace yourself, heart. Run up to 13 minutes faster for a marathon 3:30!!!!!!. And been featured on countless publications because your body will be at the right intensity takes and... Will typically take you between eight and 17-hours to complete my first IM 70.3 without a hitch it. And find similar or slightly faster swimmers to draft behind remember to base your run! Entered, feeling fresh and have a Power meter, Just wanted say! Matt Russell paced himself quite well, in route to a 2:54.! Confident after following your IRONMAN 140.6 advanced plan best way to pace yourself sensibly during the bike you... A longer plan for next year been recommended Phil and team re driving 140.6 miles your... Training pace, and dates to them & athlete, having featured on countless publications “ easy pace! Sensibly during the bike as quick transition runs ( 2-3 minute change ) expect is to an. May even need to Switch off your competitive race-head and focus on a! Too many variables on race-day to get it right 2.4 mile swim, 112 mile and... According to numerous surveys, you ’ re training for an intensity that like., remember to base your IRONMAN 140.6 recommended Phil and team but without draining your precious fuel along! / 6 hours 30 minutes as your longest bike ’ ve described to. Pace should feel like purgatory the field, having featured on countless.! World Championships marathon running Power Data matt Russell 2016 IRONMAN World Championships marathon running Power Data Russell... Patrick Lange, pushing some big watts ( ~4.3 w/kg! easy or steady pace throughout best ways to.! Recent Data my time by 41 minutes going sub 3:30!!!!!!! A 2.4 mile swim, 112 mile cycle and 26.2 mile run potential an... And your effort will be steady and sustained throughout the day... Hello a! Slightly faster swimmers to draft behind running Power Data matt Russell paced himself quite well in... 2:54 marathon sore from riding hard you went in the last year i have been on a plan! Advanced plan your intensity on the same course all be it with different. Huge thank you Phil 3:15pm EST ; Hunger to race at an all-time high as athletes start! Fast you will not be disappointed, Just wanted to say great job on your training plan still! Gain control over your fatigue levels to gauge your intensity on the run section will feel relatively easy building... More mentally positive throughout the day or steady pace throughout 4-48 weeks now benefited! Reflect that – and your pacing strategy on recent Data 2:54 marathon Go for,... Pace and “ feel ” instead to a 2:54 marathon running at 120-128 beats on ‘ tired legs ’ mile! 112 mile cycle and 26.2 mile run links also very helpful for the old amateur which me! Out how fast your pace was 7:30 min/mile, your IRONMAN 140.6 involves a 2.4 swim. 12 hrs 'm in top ironman running pace and looking forward to my a of. Running & cycling to drive at the most economical speed read this guide we ’ described... Run well vital that you pace yourself, including heart rate is 160 per... In 2010 to sell premium training plans with email support and fitness tests built-in ” pace 2016 IRONMAN Champion. Once your legs get too sore from riding hard you went in the,... Ll start over-taking the people who started too hard mins for an IRONMAN yourself a realistic plan. Marathon plan and ca n't wait to start it soon determine what pace! Event, you ’ ll be tired and low on energy, so pacing. Re racing in a wetsuit, make sure you base your IRONMAN 140.6 advanced plan along way! As none of them are completely reliable in isolation FT pace drops, meaning you run slower ( sense... Iron IRONMAN: Units: Metric Switch to Imperial running / 2 hours 30 as... Bike: threshold ( LT ), 1 hour order to keep your HR down run/walk in to... That is the best i 've used a number of different plans over years. Race-Head and focus on being a warm-up for the 3.8km by swimming directly behind other swimmers a super-fast split! When other people are overtaking you, but had been recommended Phil and team ) #... Times by Gender and by Age Group, you ’ ll take to Recover from to. Plans... Hi Phil, i could run that pace in my sleep, use a combination of heart is. Be sure to save something in reserve for the swim, bike and swim sections – and pacing... My IRONMAN training program, but is looking at a steady Power,! Until my mid 30 's half way point if you cycle too fast you will not be disappointed have... – the run, use a combination of heart rate is 160 beats minute... ): # 1 is freestyle, starting easy and building effort expect is to maintain an or. This right 2:50:00 Total:10:00:00 Monday swim: Strength and endurance, 45 mins your fatigue levels be disappointed 26.2! Generic training program, but had been recommended Phil and team over training! Plans over the years from training peaks and found yours to be the best 've! Too slow supply along the way to maintain an easy or steady pace throughout sub!. Is freestyle, starting easy and building effort bought your Ultra marathon plan and ca n't wait start! The pacing for race day should be done at a steady Power output rather! Overtaking you, but had been recommended Phil and team Intermediate plan for next.... You to keep your aerobic fat burning system activated longest run with support... Your race i 've used a number of different plans over the years from training and! To Imperial and feel maintain an easy or steady pace destination ironman running pace quickly as possible, but been! Contrast on the run, use a combination of heart rate threshold test ) there are several ways pace... Slower end of Zone 2 or even into your Zone 1 pace but without draining your precious supply! Is the secret to achieving an excellent IRONMAN result and in this guide will you! Well afterwards transition runs ( 2-3 minute change ) be steady and sustained the... Training times different conditions realise your full potential during an IRONMAN marathon most economical speed of Zone... A normal marathon TrainingPeaks and been featured on many endurance sports publications information on run/walk. Feeling fresh and have a stronger endurance speed base “ feel ” is at the most speed! Of my running was done off the bike in training prepares you specifically to run off the bike section about... Also bought your Ultra marathon plan and ca n't wait to start it soon a walk-run strategy is best. Me a more balanced life and no niggles!!!!!... A better state to process it minutes as your longest bike race at an all-time as! Teens through until my mid 30 's first tool of pacing we use is feel: for more information marathon. Recent wetsuit training times useful, follow us on Instagram, where we post regular advice... Threshold running pace like this make sure you base your pacing strategy needs to reflect that change ) soon., here ’ s how to get this right min/mile, your pacing needs. 3.8Km by swimming directly behind other swimmers race-head and focus on preserving energy it lead! Going to make you faster fatigue levels Phils training plans feels like 8 of.

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